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Get Your “5 a Day” for Good Posture

We all know that eating the recommended five fruit and veg a day is good for your overall health and wellbeing.  Well how about five Pilates exercises practiced daily to make you feel stronger, more toned and energised.  Research has indicated that just 10 – 15 minutes of core strengthening exercises per day can make a feel difference to the way your body feels.

It is obviously important to warm up to mobilise your joints prior to commencing any exercise.  The first and most important principle is the breathing technique, breathing deeply in through the nose and out through a pursed lip will help you to start engaging the abdominals.  It is a good idea to perform a breathing exercise first and aim to feel the air expanding into the back and sides of your ribcage whilst stabilising your shoulders.

Lying on your back with your knees flexed and feet flat on the floor, hip width apart we can start to add some movement.  Start with some pelvic tilts forwards and backwards to find your neutral spine, follow with a pelvic floor exercise to engage the deep core muscle of the torso (transversus abdominis).  A few arm circles will warm up the shoulder girdle.

1. Hip Rolls is a great Pilates exercise and is often used as part of the warm up.  This exercise helps to release tension in the back and gets all of the synovial fluids releasing in the pelvic region and spine from sacral (tailbone) all the way up to cervical (neck).  It also works the glutes and abdominals to stabilse the torso and is a fantastic exercise for pelvic stability.

2. Ab Prep teaches correct forward flexion of the thoracic spine whilst maintaining neutral pelvic placement.  This exercise is a great abdominal exercise focusing not only on pelvic floor and transversus engagement, but also on the obliques and rectus abdominis to bring about flexion of the upper torso and aiming to reduce tension in the neck whilst stabilising the shoulders.

3. Breast Stroke Prep 2 teaches correct thoracic extension whilst stabilising and strengthening the lower lumbar spine in neutral.  This exercise is great strengthening for the back extensors and scapular (shoulder blade) stabilisers as well as working the latissimus and challenging lateral rotation of the shoulder girdle – Often many who sit at desks or look after children regularly find they can start to medially rotate (inwardly) through the shoulder girdle and maybe as a result feel as if they are stooping or rounding the upper back to much.  This exercise tackles this and is especially great for anybody who wants to stand taller and open up through the chest. To finish this exercise complete a Shell Stretch.

4. One Leg Circles is a great exercise to promote core / torso stability.  In addition to this you get to work the leg muscles which helps promote well toned thighs.

5. Leg Pull Front Prep is again a wonderful basic Pilates exercise which promotes torso stabilisation in neutral and works the serratus anterior (deep core muscle for shoulder girdle) to help aid shoulder stability.  It is more challenging than it looks to perform the technique correctly!

Click the links above to view a full description and photo of each exercise.  If you would like to take up Pilates regularly with either, private 1-2-1 tuition, or a small group class, please contact pilates@posturedynamics.co.uk for more information on times and prices.

*Remember always use a Pilates/Gym mat or at best a very soft surface such as a thick rug to practice these exercises.

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At Posture Dynamics we offer Osteopathy, Cranial Osteopathy, Sports Massage and Pilates 1-2-1 or small group training. Find out more about how these therapies can help you.

If you are ready to book your appointment then click below to book online! Alternatively you can contact us on 0207 828 6888. We look forward to hearing from you!

Client Reviews

Simone P
Simone P
2024-01-06
I saw Camilla for an ongoing pulsatile tinnitus issue. I was not familiar with cranial osteopathy and as soon as I got to the appointment, I was warmly greeted and a thorough assesment was taken along with my medical history. I was instantly put at ease. I can honestly say that less than ten minutes after Camilla assessed my jaw and started gently releasing tension, the annoying noise in my ear just stopped. This is a remarkable result and I have rebooked to see Camilla. I am so impressed with not only the high level of evidence based practice but the bedside manner, professionalism, follow up care and cleanliness of the treatment room. I would highly recommend Posture Dynamics for any health concerns.
Audrey Langevin
Audrey Langevin
2023-01-21
I went for the first time for a session last week with Camilla because I recently started to suffer from tinnitus, and I must say she is amazing, not to say talented! After the first session I felt like all the big city life stress had left my body, my jaw felt more relaxed, and after a few days I started to get used to the ringing in my right ear. She took time and dedication to help me relieve constant pain (due to posture and stress) in my upper back and joints. At the end I felt soooo relaxed, happier, smiling, almost like walking on clouds! The tinnitus also has become more bearable, as my muscles feel less tense than before. This week I went to a follow up consultation and as a result of the first one, I felt already more relaxed and the pain in my shoulder and neck has started to decrease. Cranial ostheopathy is a first for me but Camilla’s knowledge, empath and kindness are truly helping.
Caroline Lacave
Caroline Lacave
2023-01-06
Camilla is an amazing osteopath. She is empathetic, friendly and so professional . I felt so relaxed after the treatment, like if she reset my body. I will recommend her 200%!
Anna-Marie Sullivan
Anna-Marie Sullivan
2022-12-01
Daren is fantastic, I highly recommend. As a performer it’s important for me to maintain my body and fix any injuries. Daren is always so accommodating at finding a suitable appointment time that fits my schedule and is a brilliant Osteopath with years of experience.
J Bergin
J Bergin
2022-12-01
Would highly recommendation Posture Dynamics / Daren if you have any issues. He listened to my on going long term back, muscular issue - and sat down and discussed a plan of action / timeline to fix/improve my daily quality of life I’ve seen multiple professionals prior to Daren, and he’s the only one that’s been able to fix things.
sal4755
sal4755
2022-11-30
Darren is an excellent osteopath with a professional and friendly demeanour. I highly recommend Darren’s services to any one seeking to resolve any muscle pains/aches.
Gillian Brown
Gillian Brown
2022-11-15
If you're looking for someone who knows their stuff and can fix your problem, Daren at Posture Dynamics is the man to go to. Be patient and follow what he says and you'll be sorted. I recommend him unreservedly.
Barry Tranter
Barry Tranter
2022-07-31
I fully recommend seeing Daren. He's calm, knowledgeable and works with you to work though your issues. This was exactly what I needed when I came to him with my back problems. I didn't know where to turn to after receiving very little help from the NHS. Give him a call. I've learned loads about my issues and loads about how to look after it.
Simon Pitman
Simon Pitman
2022-07-08
I am midway through the first part of my recovery. I have found Daren to be informative, knowledgeable and skilled. I trust him to guide me in the right direction for my recovery and back to running effectively.
Hazem Hamad
Hazem Hamad
2022-06-29
Daren is a true professional. His knowledge of the musculoskeletal system is extensive and he understands the ramifications of injuries because he’s from a sports background. I have gone from full body muscle tightness and soreness to feeling empowered and much more flexible. Thank you
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